My Account

Login

Tips for waist measurement

To measure your waist, remove your clothing and use your fingers to find the top of your hips and the base of your rib cage.

Your waist is the soft section between these two areas of bone and the narrowest part of your upper body.

Hold the end of the tape measure at your belly button and take it around your body. Stand up straight, breathe out and relax The tape should be parallel to the floor and fit around your waist without digging into your skin.

Take the measurement and repeat one more time for accuracy. If the second result is different from the first time, measure for a third time and take the average of the three numbers.

Tips for hip measurement

Your hips are the widest part of your lower body and the measurement should include your bottom.

Wrap the tape around your body and stand up straight, adjust the tape to ensure it’s measuring the widest circumference., The tape should be parallel to the floor and fit around your hips without digging into your skin.

Take the measurement and repeat one more time for accuracy. If the second result is different from the first time, measure for a third time and take the average of the three numbers.

Fitness and training competency explained

Beginner (0-3 months of training)

I’ve never participated in a structured exercise plan or weight training before. Or I have only very recently started an exercise routine. Or I’m returning to exercise after a prolonged break.

Intermediate (3-6 months of training)

I’ve been training consistently with weights, bodyweight exercises, cardio or interval training for a minimum of 3 month feel and competent with most bodyweight an/or resistance exercises.

Advanced (6 months + of training)

Progress photos

Here are some example pictures to give you an idea of what to upload

Front

Back

Side

Changing your plan

Please note – all Fitter 16 training plans are a progression on the previous phase. If for example you are relatively experienced with bodyweight training but not so much with weight training please bear in mind you may be better selecting a lower ability level to get you started.